WOD
Back Squat 3-3-3-3-3-3-3 reps
Post each load lifted to comments.
Does your back squat look like this? With the exception of a fault or two (can you name them), it should. (click on comments to find out)
Virtuosity is what we are looking for. Getting there is the fun part. We don't expect our athletes to have perfect technique on day one, but we do coach our athletes not to lift heavy weight with poor technique and/or limited range of motion. We want our athletes to perform the movements under lighter loads until the technique improves.
Often big, strong men like Devon are told to work at light loads in order to improve their squat. It is clear that Devon has taken the time to improve his. In the photo above his squat is not perfect, however it is LEGIT. Later in the class he goes on to get 250 x3 with very similar technique.
(photograph and words courtesy of CrossFit Santa Cruz)
2. Wrists cocked back
Other than these two things, this is a pretty darn perfect back squat
i did 141x3 and 146x1. i feel like if i would have tried again i could have gotten the 146 3 times. it was already 7am and i had to get ready for a long day of class and work and swimming. lindsey, thanks for always being right there to push me.
Those 21 reps were really tough...
My right knee has been bothering me so I didn't push the weight like I would have liked. Good job to everyone at 6am.
Felt pretty good, it was my first time doing back squats.
nice work by everyone at noon! Brian, that was some crazy weight! Blas, you were killing it today!
I was talking with a newbie today and had an idea. Crossfit's exercises are either you can do it or you need to work on it. With scaling and dedication all exercises can be learned, and eventually can be done. No workout or exercise is outta reach.
Something to wrap your mind around ,
Donohoe out...
Nice work everyone - I think they need to get that one guy ( i think his name is jeremy) his own bar - that thing bends so bad with all that weight on it, you wonder if its going to snap in half!!!?!
Props going out to Danielle tonight - she easily did her max weight and was even talking through her 21 reps @ 100lbs!!! I didn't have energy to think of anything but getting the bar back up!
Alison - nice work as well especially on the "uneven" squat!
Good job to everyone today at 5:30!
1@305
9@225
21@155
At times going to low and screwing up technique
DJ
I got to 143 then did 21 with 99 lbs. I think I can do more weight, so I am excited for next time we do these. I dig on these lower body workouts. Hopefully one sweet day my arms will be a strong as my legs.
Props to all the ladies tonight!! Maykala your form looked fantastic, and Jill nice meeting you and way to put up some BIG numbers!!
OK I am taking applications for the email list for Crossfit Omaha again. So if you want to know about some of the "social" outings we have please send me an email to danielle.ostronic@metrofcu.org (there really is no application process :) After the 15th I will send a new list out to everyone that is on it.
21x109
95x5 ; 135 x5 ; 185x5 ; 205x5 ; 205x5. I put a belt on at 185.
Probably because I need "extra special" work on them - My body just doesn't want to move the right way, so it takes lots (and lots) of thought - never realized how hard it is to break bad habits.
Worked on form and trying to keep my knees on par.
PROPS to all the amazing women working out tonight - truly an inspiration & lots of big numbers!
Looking at all the comments, everyone did really well. Keep up the awesome work!
See ya'll tomorrow.